Scribing period

According to the feedback, I concluded that this type of article is close to your heart and it is better to summarize everything in short points than to write long writings about how to eat properly in a given period.

For today's article I have chosen a topic with a completely opposite theme, namely an article on the rhyming period. Since I will be giving partial attention to training here, I have called it a period not a diet, which is, however, an integral part.

For the creasing period we have certainly seen many, many articles advising how to diet, exercise. They even offer us recommendations on nutritional supplements. So let's take a point-by-point look at how to proceed in the crease period.

Principles for the crease period:

1. Energy - Energy intake should be lower than energy expenditure. This state will provide us with an energy deficit, which is necessary for fat loss.
2. Protein - When dieting, your body reaches for energy reserves. These reserves should come from glycogen and fats. However, if you are not getting enough protein, your body will also reach for muscle to use as an energy source. This leads to the breakdown of muscle mass - catabolism. Take in more than 2g of protein per kg of body mass. On days with extremely low carbohydrate intake, take in 3g/kg.
3. Quality protein sources - As we noted with the previous article, while it's nice to take in 2g of protein per kg of bodyweight, if the protein comes from sources with incomplete amino acid scores, its effectiveness is greatly reduced. So take protein from quality sources like beef and poultry, eggs, protein supplements and meal replacements.
4. Carbohydrate manipulation - Carbohydrates now become the ideal tool for your fat reduction efforts. Incorporate carbohydrate waves into your diet plan and the results won't take long to come. Most bodybuilders use waves from 50 to 500g of carbs per day.
5. Carbohydrate sources - Forget simple carbohydrates, they have no place in the bulking period. Simple sugars raise insulin levels quickly. Which is the main inhibitor of the hormone that breaks down energy into fat.
6. Fat - While you want to get rid of fat, that doesn't mean you won't be taking in any fat in your diet. Focus on sources free of saturated fat, namely marine fish, nuts, avocados, olive oil.
7. Cheat day - Including one day where you really indulge in what you crave is a good way to refresh your diet. Don't worry, a metabolism already accustomed to dieting doesn't respond by storing fat. So all the energy will be stored in the muscles in the form of muscle glycogen, and if not you will meet it in the morning on the toilet.
8. Water - As such, water is the best fat burner. It helps to remove the body's pollutants and refreshes the body. Take 4-5 liters of pure water a day.
9. Spices - Spicy foods increase the production of gastric juices, can speed up metabolism and have a thermogenic effect. Choose spicy spices, without added salt and MSG.
10. Aerobic activity - Aerobic exercise is very important in your fat reduction plan. Without it, it simply won't work. Do at least 3 aerobic workouts of 30 min duration every week. A good time to exercise is in the morning on an empty stomach. Or follow the plan given in the article: Effective Cardio.
11. Reality - Don't give yourself unrealistic goals, a 0.5kg loss per week is realistic. Don't want to make up in a few days what you didn't have time for in previous months or years. Give your plans time.

Dietary supplements suitable for the rhizomatous diet.

1. Carnitine - Helps transport fatty acids across the cell membrane. It is therefore essential in the metabolism of fat so these can be used as energy. Take 2-3g before aerobic training, a second dose after training or before a gym session. You can choose between capsule and liquid form.
2. Glutamine - You say to yourself, "The amino acid what does in supplements used in weight loss". It is indeed an amino acid, but in order for weight loss not to occur on a muscular level you need to protect your muscle mass. That's what glutamine is for. This amino acid has a strong anti-catabolic effect. Take 10g of glutamine after your workout, take a second dose of 10g just before bedtime. Together with the last meal, e.g.: night protein, you will delay the night catabolism.
3. BCAA - Another interesting product is BCAA. The mixture of valine, leucine and isoleucine has an anti-catabolic effect and contributes significantly to building muscle mass. Take 3-5g before aerobic and weight training, take another 3-5g after training.
4. Caffeine - An effective stimulant and fat burner. Stimulates mental function so you can train better and cope with the stresses of everyday life. Significantly accelerates fat burning. Take 200-400mg of caffeine 30 min. before training. The capsule form is suitable, where you can control the amount. There are also high caffeine ampoules on the market. Watch out for dosing in the evening.
5. Synephrine - An alternative to the banned ephedrine. Its thermogenic effects increase core temperature and thus fat burning and metabolism. Take 10-30mg of synephrine before training.
6. Multivitamin and multimineral - As I mentioned in a previous article on bulking. Adequate supply of all vitamins and minerals is very important during times of increased stress, which dieting definitely is. So choose supplements containing 100% of the recommended daily allowance.
7. Vitamin C - A vitamin with antioxidant properties, it is important for scavenging free radicals and is a preventative against colds and other illnesses. Take 500mg twice daily (morning and evening).

In today's article we summarized the rhyming diet and partly the training. And even though times are not very conducive to it, i.e., swimsuits are still a long way off. I trust that you will find it helpful in your fat reduction efforts.